Include these 10 calcium-rich foods in your diet for strong bones

By TNT Bureau

Oct 24, 2016: Calcium is a very important mineral for your body. While it is most important for building and maintaining strong bones, calcium is also necessary for healthy communication between the brain and various parts of the body.

About 99% of the calcium in your body is in your bones and teeth. Every day, you lose calcium through your skin, nails, hair, sweat, urine and feces, but your body cannot produce new calcium. When we don’t get enough calcium, the body starts taking it from our bones. It is, therefore, necessary to get calcium from the food we eat.

We all know that cow’s milk and other dairy products are rich source of calcium, but a study has revealed that although homogenized and pasteurized milk does have high amounts of calcium, it is not well absorbed by the body. Milk and milk products often contain high levels of toxins like bovine growth hormones and antibiotics. Moreover, many people are allergic to milk as they are have lactose intolerance.
\However, there are many other foods that are high in calcium and which should be included in your daily diet.

Sesame seeds

Sesame seeds have delightful taste and they bring subtle texture to foods. A tablespoon of sesame seeds provides an impressive 88 mmof calcium. These seeds are also a viable source of numerous other nutrients and minerals such as copper, manganese, iron, and fiber.


This tasty milk product is a possible competitor when it comes to calcium content. Both low fat or non-fat cheese are loaded with more calcium-267 mg per ounce for non-fat mozzarella and 31% for low fat parmesan. Cheddar and Swiss cheese contain almost zero lactose, which pretty much makes them well tolerable.

Dark leafy greens

Green leafy vegetables right from kale to spinachhelps to boost your calcium intake. Spinach has high calcium content, with 56mg of calcium per cup. A 100 gm portion of collards contain 145 mg calcium. A cup of steamed bok choy contains 158 mg calcium.


A cup of organic orange juice providesabout 72 mg of calcium. Oranges are also loaded with vitamin C, which will significantly increase the amount of calcium your body absorbs. In addition to vitamin C and calcium, oranges contain potassium, vitamin A and beta carotene.


Quinoa is a light and healthy whole grain. A cup of cooked quinoa provides about 60-100 mg of calcium, along with a good amount of potassium, zinc and protein.

Blackstrap molasses

This is an ideal sweetener for baked goods and teas. High in several vitamins and minerals, a tablespoon of this thick, dark molasses offers 172 mg of your daily calcium requirements. Try it in your morning cup of organic tea or coffee.


A number of common beans are high in calcium. Winged beans has 442 mg of calcium per 100g serving. Various white beans are loaded with calcium. White beans have about 175mg of calcium per serving. Navy beans also contain high amount of calcium, with 127 mg per cup.


A cup of broccoli offers about 74 mg of calcium, along with 120mg of vitamin C which will help your body absorb the calcium. Broccoli also contains a high amount of vitamin K, vitamin A, foliate and nutritional fiber.

Dried fruits and nuts

Several dried fruits are high in calcium. Eating five dried figs daily offers 135 mg of calcium. Almonds are also loaded with calcium. Raw, or ground into nut butter, almonds has about 266mg of calcium per 100g.

Dried herbs

Adding dried herbs to food helps to increase your calcium intake. Dried savory spice holds a massive 2132mg of calcium per 100g serving. Other calcium-rich dried herbs are dill, poppy seed,rosemary, thyme, parsley, oregano and sage.

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